If you have found out you are pregnant – welcome to the pregnancy journey! The doctors at Osler Health have supported many women through their pregnancy and have an excellent network of trusted medical professionals we can recommend to you as you go through pregnancy, birth and infant care. We understand that many women can get nervous as their pregnancy progresses – especially if you start to feel pain. This article aims to allay your concerns and know when to seek external support.
During pregnancy, it’s quite common to experience a range of body pain and discomfort. This is because your body goes through many physical changes that can alter your body chemistry and function. With this, we provide care tips on how you can manage these pains and discomfort better and enjoy the process of pregnancy.
Tips to alleviate back pain
As your pregnancy progresses, the added weight of your growing baby can place strain on your lower back, resulting in discomfort and pain. However, there are several effective ways to cope with and alleviate back pain during pregnancy:
- Avoid remaining stationary in a single posture for extended periods.
- Consider practising the pelvic rock exercise to relieve back pain and fortify the lower back muscles that endure the greatest strain. You can also try prenatal yoga to strengthen your back and learn relaxation techniques to ease back pain.
- When seated, enhance comfort by elevating your feet with the assistance of a stool or footrest.
Tips to alleviate pelvic pain
Pelvic pain during pregnancy is often a result of the stiffness of your pelvic joints or the joints move unevenly at either the back or front of your pelvis. Here are ways to manage your discomfort and make your pregnancy more comfortable:
- Incorporate gentle pelvic stretches into your daily routine. These stretches can help alleviate tension and improve flexibility in the pelvic region.
- Soaking in a warm bath can provide soothing relief for pelvic pain. The warm water relaxes your muscles and eases the pressure on your pelvic area.
- Wearing a maternity belt can provide support and reduce the strain on your pelvic region, making it a valuable tool for managing discomfort.
- When sleeping, put a pillow between your legs for extra support.
- Avoid sitting or standing for long periods.
Tips to alleviate leg cramps
Pregnancy-related leg cramps, particularly during the night, can be frustrating as it wakes you from sleep. Here are some pregnancy care tips for minimising the occurrence of leg cramps:
- Ensure you’re drinking plenty of water throughout the day. Dehydration can contribute to muscle cramps.
- Gently stretch your legs before bedtime and periodically during the day. This can help prevent cramps and improve circulation.
- A calcium and potassium-rich diet can reduce the likelihood of cramps. Calcium helps with muscle contraction, while potassium helps regulate muscle contraction. For a calcium-rich diet, consume milk, cheese, leafy greens, and almonds. On the other hand, potassium-rich foods include bananas, oranges, and sweet potatoes.
Tips to alleviate fatigue
Experiencing fatigue is common during your first trimester. As such, to combat this exhaustion and maintain your energy levels, follow these pregnancy care tips:
- Listen to your body and rest when needed. Take short naps during the day, and make sleep a priority by establishing a regular bedtime routine.
- Consider practising relaxation techniques such as deep breathing, meditation, or prenatal massage to reduce stress and promote restful sleep.
- Have a warm bath or drink something warm before to help you relax.
The importance of regular check-ups for pregnant women
While these coping strategies can go a long way in easing the various types of pregnancy pains, it’s vital never to underestimate the importance of regular prenatal care check-ups with a trusted healthcare provider. Prenatal care, also known as antenatal care, from a women’s health care clinic is imperative to monitor your health and look for anything that can affect your baby. With every visit, you have a chance to discuss your concerns especially regarding any pain and discomfort. Your doctor will also examine urine, blood pressure, weight, and abdomen to check the growth and development of your baby.
To help you on your pregnancy journey, schedule your prenatal care visits at our pregnancy check-up clinic in Singapore.
Osler Health – Your partner in pregnancy care
We know how exciting the pregnancy journey can be and have supported many pregnant women through their pregnancy (and afterwards help care for the baby)!
At Osler Health, we’re committed to providing exceptional support for women at every stage of pregnancy and motherhood. Our family care clinic offers a warm and welcoming environment where you can receive the care and guidance you need.
For more tips for expecting moms, check out our guide on the five common breastfeeding concerns and ways to keep your newborn healthy.
